Summer Running Tips for Newbies


Since the sun is up and the warm weather is upon us, people are excited to lace up their shoes and go for a run! Whether they’re doing it to achieve their ideal beach body or just get into better shape, beginner runners tend to trip (figuratively) along the way and delay their progress.

Whether it’s due to trying too hard and getting injured or just not being well prepared, we have identified some common problems beginners face. In this article, we’ll take a look at 4 tips newbies should practice when running in the summer!

Image by S. Hermann & F. Richter from Pixabay 

Stay Hydrated!

Beginners tend to underestimate how quickly they dehydrate. This depends on various factors such as temperature, humidity, body weight, and natural perspiration rate. Without a doubt, this is a big concern when you’re running in the summer. 

For starters, the best tip is to drink as soon as you feel thirsty. Hydration running packs were created so that you have easy access to water without having to hold on to a water bottle. 

Keep in mind that water weighs a lot and you don’t want it to slow you down and hinder your performance. If your run is longer than 45 minutes, it’s suggested that you drink 5-10oz at 15-minute intervals. 

Some runners bring water on shorter runs especially in hot weater so use your due diligence and don’t overestimate your capabilities!

Get Anti-Chafe Creams

Not many running blogs point this out, but invest in anti-chafe creams and ointments! When you are running, there’s a lot of friction between your skin and clothes. This is much worse when you’re sweating in the summer heat.

The result: painful blisters that will ruin your mood for the next few days. 

Anti-chafe creams ‘lubricate’ your skin so that this friction is reduced. Common areas that chafe are the armpits, nipples, and inner thighs. 

Plan Your Routes

Planning your routes is important so that you don’t get lost (duh!). But it’s not just about navigation. Different surfaces react differently to the hot sun. Asphalt and cement surfaces will absorb a lot of heat and reflect it back to you. 

Besides being scorched from all directions, you’ll dehydrate quicker and your performance will take the backseat. Ideally, you’d want to run through running trails with a lot of greenery. More shade protects you from the harsh sun and the ground wouldn’t reflect as much heat.

By planning your routes, you can also shuffle the terrain you’re running in. This ensures that you won’t get bored easily and reduce your chances of suffering from overuse injuries.

Don’t Forget the Sunscreen and Shades

You should wear your sunscreen throughout the four seasons, but it’s really important to do so in the summer. Long exposure to UVB rays will cause sunburns. Over time, your skin will age faster, be susceptible to pigmentation and radiation if your forego this step. 

But wait, did you know your eyes are susceptible to the dangers of UV rays too?

Too much sun exposure can cause a lot of vision problems such as cataracts and corneal sunburn. Look for running sunglasses that block UV light!


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